CrossFit Whip

4 Minutes

My back was pretty stiff again this morning, though I slept really well last night.

Accessory

6 Sets

10 Reverse Hypers (210#)

8/8 Side Bends (70#)

Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.

Conditioning

4:00

Buy-in: 400m Run

AMRAP Wall Balls (20#, 10′)

4:00 Rest

4:00

Buy-in: 400m Run

AMRAP Burpee Box Overs (24″)

4:00 Rest

4:00

Buy-in: 400m Run

AMRAP American KBS (53#)

Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.

10 Rounds (Tabata)

20s Push-ups

10s Rest

Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.